Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform each Exercise for 20s with 10s Rest for 6 Sets before moving on to the next Exercise.
**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Work in zones 4 & 5 for 10 minutes or more as tolerated**
*Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC
If attending the LIVE Session, connect your heart rate monitor to the CoreSync app > click on workouts at the bottom > Click on LIVE > select class time and we will be able to see your heart rate, workout intensity and calories expended.
- MB/DB Forward-Back Lunges with Rotation (3 Sets Each Side): *Rotate Over Front Knee *Slight Forward Lean *Move from Center *Modify: Stop at Center & Regroup for those that need to work on form *Take out Rotation as needed *Increase intensity by increasing speed and weight of ball/SB. *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
- Glider Commando FWD- Back Plank Crawl (short distance – length of yoga mat) *Feet on gliders – crawl with elbows *Straight legs *Lift collar bones 1” *Modify with Beast Walk *Breathe rhythmically *Keep Belly in for added Stability
- KB/DB/Heavy Object Chair Goblet Squats: *Feet shoulder width *Keep Head Back & Eyes Forward *Lift Collar Bones 1″ *Sit as Low as possible into chair *Hinge from Hip & Squat *Modify without Loading *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
- Seated Band Rows (Ideally anchor band around something or just wrap around feet): *Sit with a Tall & Lengthened Spine > Legs Extended with Slight Knee Bend > Hinge forward from Hips without moving Legs > Hinge Back from Hips > Row > Repeat *Squeeze Shoulder Blades at end ROM for 1s *Lift Collar Bones 1″ *Low Hands *Draw the belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)Swiss Ball Plate/DB Press (Use 1 DB): *Head & Shoulders on Ball *Elbows In *Lift Collar Bones 1″ *Low Back should Arch to Emphasize Lock of Shoulders *Modify – Press lying Supine on Floor *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Spiderman Push-Up with Foot on Glider or Paper plate *Bring knee to same side elbow if you don’t have something to glide with *Glide knee to elbow while going down into push-up *Start in push-up position *Modification: Hold Push Up with Glider Spiderman *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
- Insanity Power Squats: *Start with Feet Together > Feet Jump Out to Side – Wide > Lower into a Squat (Hinge) > Rise > Repeat *Arms Straight, Hanging Inside Thighs *Maintain Shin Angle *Keep Head Back & Eyes Forward *Get as low as tolerated with Hips *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
Finisher: Semi Circle Drill: 20s x 10s x 4 Sets
*Move in a Semi-Circle with Hands up like playing defense on a basketball court *Cue to be on the Ball of the Foot *Heels barely off the ground *Breathe rhythmically
Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – Emphasize slow deep breaths.
I hope that you get a chance to give this workout a try soon.
Remember that I’m only a call or email away to assist you in all things health & fitness. If you are not yet one of my prized clients apply as soon as you can to schedule an interview for our new Coaching Program starting Monday!
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Brien
Telephone: 650-654-4604
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